International Obesity Taskforce

National Associate of School Nurses

Established to advance the specialty practice of school nursing to improve the health and academic success of all students.www.nasn.org

National Institute for Health Care Management

Nonprofit, nonpartisan group that conducts research on health care issues and disseminates research findings in hopes to that promote and enhance access to health care.http://nihcm.org/publications/obesity

Nutrition.gov

NHLBI Obesity Education Initiative

An initiative to help reduce the prevalence of overweight along with the prevalence of physical inactivity in order to reduce the risk of coronary heart disease and overall morbidity and mortality from coronary heart disease. www.nhlbi.nih.gov/about/oei/index.htm

United States Department of Agriculture: ChooseMyPlate

Incorporates recommendations from the Dietary Guidelines for Americans 2010 and offers personalized eating plans, interactive tools to help users plan food choices, and advice on how to balance food and physical activity. www.choosemyplate.gov

Tip Sheets for download

#1 They are consistent. Not only in their food choices but in their fitness routine, sleep patterns and timing of meals and snacks. People who are fit put their health as a top priority. When they are busy, they exercise and eat healthy. When they are tired, they exercise and eat healthy. There is no such thing as a lapse or relapse when behaviors remain consistent.

#2They have a “daily menu”. Breakfast, lunch, dinner and snacks are similar from day to day. When there are several options for a meal or snack, we generally consume more than if we weren’t given a choice. It does not have to be the exact same meal but there should only be a slight variation. For example, plan to have a salad every day for lunch but mix up the toppings. Add chicken the one day and salmon the next.

#3 Lean protein is a priority. Choose lean types of fish, lean cuts of beef and pork, and low-fat dairy products. By consuming adequate amounts of lean protein, lean muscle mass is able to be built and maintained which increases the metabolism. Lean protein is a sustainable type of energy that will keep you feeling full after a meal.

#4 They eat small, frequent meals. Eating every 3-4 hours will stabilize blood sugars as well as reduce the incidence of extreme hunger. This will lessen or eliminate the desire to eat high calorie, high fat foods when hungry.

#5 They are always prepared. Making a conscious decision to think ahead about your future food choices is a very important part of maintaining a healthy and fit lifestyle. For instance, if you are going to a restaurant for dinner, look at the menu and the nutritional content of the entrees beforehand. Also, plan to have a light breakfast and lunch. If you plan to be out of the house all day, pack energy-filled snacks to prevent hunger. This will also stop you from making a trip to a fast-food restaurant.

#6 They have regular “check-ins”. Whether it is on the scale, with a tape measure or with a pair of jeans, fit people make sure to monitor their body and keep themselves accountable. A weekly check-in can keep you on track.

#7 They know when to say yes. If a fit person wants dessert at dinner, they will say no to the bread or appetizer. The key is to learn when to indulge and when to pass. Make sure whatever you choose is worth it!

#8 They get enough sleep. The average person needs 7-8 hours of sleep to function properly. Getting enough shut eye will uphold immune function, regulate your metabolism, and may give you the extra energy needed for performance. Prioritize sleep because the benefits are endless!

Tip #2: Snack smart. Include snacks as part of your daily calorie allowance and limit portions to one serving. Snacks at your desk could be a piece of fruit, pre-portion snack packs, soup to go, popcorn snack size bags, and handful of trail mix – think roasted edamame, peanuts, and popcorn mixed together. Go for a blend of protein and high fiber carbohydrates!

Tip #3: Don’t confuse hunger with thirst. Next time you feel hungry mid-day, think about how much water you’ve actually drank. Most of us consume fluids through the day- but often these fluids are caffeine filled which are not the most hydrating. If you can avoid dehydration, you can avoid overeating. So next time you’re hungry, grab 8 ounces of H20 and wait 20 minutes. See if that hunger is still lingering!

Tip #4: Consult an RD! Whether you want to lose weight, lower your cholesterol or simply eat better, consult the experts! Registered dietitians can help you by providing sound, easy-to-follow personalized nutrition advice and put you on the path to losing weight, eating well and reducing your risk of chronic disease. Bonus for those of you who subscribe to the Villanova health plans through Independence Blue Cross. All health plans provide 6 nutrition counseling sessions with an RD. No copays, no referrals. Take advantage today!

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